Workouts
"Is it Friday yet?"
Strength:
Every 90 Seconds for 8 Rounds (12 Minutes)
3 Touch-and-Go Deadlifts
15-12-9-6-3
(200M Run / 250M Row Between Rounds, last run is after 6 reps).
Power Cleans (from the ground)
Pull-Ups / Box Dips
Push-Ups
Burpees
"Chip(per)s and Queso"
Strength:
Back Squats
5x5 (Increasing Weight)
MetCon: 2 Rounds for Time
100 Double-Unders
80 Russian Twists
60 Lunges
40 Push-Ups
20 Toes-to-Bar / Hanging Leg Raises
Buy-Out:
40 KB Swings
30 Barbell Shoulder-to-Overhead (95#)
20 Box Jump Burpees
Core:
75 Weighted Sit-Ups
"Sandbaggers "
Strength:
Front Squats
5x5 (Pause 3 Seconds at Bottom of Squat)
MetCon:
24 Minute AMRAP
10 Barbell Lunges (95#)
10 KB / DB Snatch (5/Arm)
10 Box Jumps
10 Push-Ups
20 Sit-Ups
30 Double-Unders
"Hiatus, they Hate Us"
Deadlift : 5 Sets x 3 Reps (Heavy, Increasing)
MetCon : For Time
15-12-9-6-3
Barbell Step-Ups (95#)
KBShoulder-to-Overhead (2x Reps)
Toes-to-Bar / Knee Raises
Burpees
40 Double Unders / 60 Singles (after every round, 5 total)
Core:
75 Weighted Sit-Ups
"Kettle Bell Hell"
24 Minute EMOM
Minute 1: 20 KB Swings
Minute 2: 10 KB Clean and Jerk (5 each arm)
Minute 3: 20 Goblet Squats
Buy Out:
100 KB Russian Twist
"QuaranTONED"
Strength:
5x5 Deadlifts
(Touch and Go, increase until heavy, 90 seconds between lifts)
MetCon:
21-15-9
Deadlifts (185#-225#)
Pull-Ups
Burpee Box Jumps
KB Swings
"Let the Gains Begin"
Strength:
14 Minute EMOM
2 Push Press
MetCon:
20 Minute AMRAP:
5 Toes to Bar
10 KB Press Press (5/arm)
15 Weighted Sit Ups
20 KB Swings
25 Double Unders
Core:
3x30 Second Leg Lifts / L Sits
"Butt Stuff"
Parner Workout: One Partner Working at a Time
40 Minute AMRAP:
20 Deadlifts
20 KB Lunges
20 Box Jumps
40 Single Leg Hip Thrust
40 KB Swings
40 Double Unders
Core:
3x1 Minute Plank Holds
"Couples Therapy"
Partner WOD, one person working at a time, breakup reps as needed
100 Air Squats
100 KB Swings
100 Sit-Ups
75 Box Jumps
75 Push Ups
75 Weighted Lunges
50 Burpees over Barbbell
50 Hollow Rocks
50 Partner Leg Throw Downs
25 Thrusters
25 Hanging Power Cleans
25 Push Jerk
"Flat Tummys and Thick Honeys"
Strength:
10 Minute Running Clock
Strict Pull Up and Toes To Bar Practice
MetCon: For Time
10 Power Cleans (135#)
50 Weightted Sit Ups
10 Shoulder to Overhead (135#)
50 Flutter Kicks
10 Squat Cleans (135#)
50 Russian Twist (25# Plate)
10 Back Squats (135#)
50 V-Ups
10 Deadlifts (135#)
50 Windshield Wipers
Buy Out:
50 Slam Balls
"Matching Pizza Tattoos"
Strength : Deadlifts 5x3 (Increasing Weight)
MetCon: For Time
Buy-In:
400M Run
50 Walking Lunges
40 Sit-Ups
30 Box Jumps
20 Pull-Ups
10 Clean and Jerk (135#)
20 Pull-Ups
30 Box Jumps
40 Sit-Ups
50 Walking Lunges
Buy-Out:
100 Double Unders
"John Cougar MELONcamp"
Pre-Game:
5 Minute Running Clock
30/30 Battle Rope
MetCon:
Partner WOD
35 Minute AMRAP
(Movements Split Between Partners)
50 Double Unders
16 KB Snatch
16 Pull-Ups
18 Push Ups
18 Hanging Power Cleans (115#)
22 Weighted Sit-Ups
22 KB Lunges